Dumbbell Seated Bench Extension

Setup

1. 01Set a bench upright or slightly reclined and sit with the back fully supported.
2. 02Grip one dumbbell with both hands, palms flat against the inside of the top plate.
3. 03Press the dumbbell overhead until the arms are extended.
4. 04Keep the elbows pointing forward and the ribs pulled down.

Execution

1. 01Bend the elbows to lower the dumbbell behind the head.
2. 02Keep the upper arms vertical and close to the ears.
3. 03Lower until you feel a deep stretch through the triceps.
4. 04Extend the elbows to press the dumbbell back overhead without locking out violently.

Checkpoints

• -Upper arms stay vertical; only the forearms travel.
• -Elbows stay narrow, not flared wide.
• -Lower back stays against the pad, ribs down.
• -The dumbbell path clears the head safely on every rep.

Common mistakes

• -Flaring the elbows and turning it into a press.
• -Arching off the backrest to cheat the weight up.
• -Cutting the stretch short at the bottom.
• -Choosing a dumbbell too heavy to lower under control behind the head.